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Teams of 2, complete for time:

 

400m Walking Lunges

400m Partner Carry

400m SB Carry 0.5 BW

60 SB over the Yoke 0.5 BW

 

Only one partner working at a time.

AMRAP 15:

 

30 Double-Unders

20 V-Ups

10 Pull-Ups/Inverted Rows

100m Run

-then, no rest-

 

AMRAP 6:

 

BB Backsquats 0.66 BW*

 

*Every time you re-rack/put the BB back to the floor perform 7 Burpees before you start your next set.

 

-then, no rest-

 

AMRAP 4:

 

Strict (Ring)Dips

A. As a group, move all sandbags 20m across the room.Once all sandbags are moved bring them back. You are allowed to carry sandbags any style and heavy ones with a partner. 

 

B. To „Come on“ from The Hives:

 

DB Sots Presses 2x5/2.5kg

 

Every time you hear „come on“ you either press up or go back to front rack position. Try to keep up to the pace of the song. 

 

C. 3 Sets of:

 

ME Double KBS(20+) + Harnessed Bear Crawl

 

Perform KBS while already wearing the harness.

 

D. 5 Sets of:

 

5 Power WBS + 5 Broad Jumps

:20s Rest (walk back to wall)

3 Rounds for time of:

 

21 Hang Squat Clean 40/30kg

21 HSPU

21 Deadlift 80/65kg

21 Ring Dips

A. 3 Rounds for time of:

 

20 Box Jumps

20 Burpees

20 Double KB Thrusters 2x16/12kg

 

B. 2 Rounds for total reps of(7:00min):

 

1:00min Push-Ups

1:00min Pull-Ups

1:00min Air Squats

1:00min Rest

 

C. Work your way up a OA DB (Squat) Snatch ladder

A. Teams of 2, complete:

 

1500m Row

 

Only one rowing at a time. Other partner holds wall-sit. Switch whenever needed.

 

B. EMOM 8(4 Sets of):

 

Even: 10-12 Landmine Presses L+R

Odd: 10-12 Landmine Rows L+R

 

C. EMOM 10(5 Sets of):

 

Even: 10 BB Deadlifts

Odd: 6-10 Strict TTB

 

D. EMOM 4:

 

5 BB Curls AHAP

A. AMRAP 5:

 

10m Bear Crawl

10m Walking Lunges

20m Run(easy jogging)

20 Jumping Jacks

 

B. 3 Sets of:

 

3-5 (Weighted) Supinated Strict Pull-Ups + HOH Rope Pull

 

C. 2 Sets of:

 

ME WBS(40+) + Reverse Sled Drag

 

D. Find your 5RM Sumo Deadlift(DnG fashion)

 

A. OHS

 

1-1-1-1-1-1-1-1-1-1

 

B. For time:

 

30 Ring Muscle-Up

A. OHS

 

1-1-1-1-1-1-1-1-1-1

 

B. For time:

 

30 Ring Muscle-Ups

Teams of 3, 6 rounds of „Kelly“ AFAP.

 

Round 1+4:

 

A 400m Run

B 30 WBS 9/6kg

C 30 Box Jumps

 

AMRAP 30:

 

1000m Row

25 Ab Mat Sit-Ups

800m Run

25 Ab Mat Sit-Ups

A. For time:

 

50-40-30-20-10

 

Mountain Climbers(total)

 

25-20-15-10-5

 

Bumper Plate GTO 25/15kg

 

B. 3 Sets of:

 

ME Hamstring Curls(20+) into Chainsaw Rope Pull

 

C. EMOM 10:

 

Even: 10 Slam Balls*

Odd: 5 D-Ball Tosses

 

*Add 2 Slam Balls each round.

3 Rounds for time of:

 

21 Power Snatches 40/30kg

400m Run